CHAD
Warm-up:
2 Rounds of:
Bike 15 Calories, 10 ATG Walking Lunges, 15 Wallballs
Dynamic Stretch
Strength:
ATG Split Back Squats
(5)5
ATG Split Back Squat
Elevate your front as necessary to get your Glute close to the Achilles.
WOD: SLIM JIM
For Time:
1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 *
Thrusters 95/65
* After each segment of Thrusters perform 7 T2B
Icing:
KOT – Jefferson Curl 20 Reps
Foam Roll the backside.
CEC22.1 Bonus Point Opportunity
We are offing a 20 point bonus to anyone who takes the CrossFit OPEN “Judges Course” and passes it successfully. We will also reimburse you the $10 course fee when you present your certificate to us at the gym. The reason for this challenge is that we feel taking the course makes you a better CrossFitter. You learn the standards of many of the common CrossFit movements and you learn to recognized good movement. That will help you become a better CrossFitter. The deadline for completion of this Bonus Point Opportunity is February 24th. Click here to check it out.